Design by me, edited on canva.
Felicitations my amicable steemians, i doubt y'all aren't doing good because i believe y'all are having a nice day, as usual it's a pleasure to welcome y'all to week #4 of fitness training program which is hosted by the Steemit team and handle by @ngoenyi and @genomil.
The previous weeks have been tough but yet fun as we successfully progress with the assigned programs given by our coach and this week we're focusing on strengthening the muscles at the buttocks and hips region. I believe the females will be friendly with this week's programs as it'll be a crucial achievement to them.
Adhering to the contest hint, i kick start my exercise with a warmup such as jogging, rowing and two others to prepare my muscles ahead of the coming programs, this helps me stay vigilant ahead of any Programs i would encounter; this time I protrude my warm up program to 12 minutes, 4 minutes in each programs, it's actually a kind of progress.
In no time, i proceed to cardio programs as told. Last week I was able to achieve just two cardio programs in repetitions and set, this week I challenge myself to achieve at least four programs. These programs, repetitions and set i achieve is present in tabular for below.
| Programs. | Repetitions. | Sets. |
|---|---|---|
| Mountain climber. | 50. | 4. |
| Jumping jack. | 50. | 4. |
| Stair climbing. | 50. | 4. |
| Skipping | 50. | 4. |
I tried to level up all the programs at the same measure to scale it up, after i successfully achieved these programs I took a rest of 1 minutes before resuming the main programs.
Let's build strength on buttocks and hips region. |
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This week we focus on building muscles at the buttocks and hips region to help to strength and athletic performance and more. For this week programs, i focus and prioritize three advanced programs as instructed.
| Walking lunges. |
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I found this programs benefited as it is crucial in building the muscles in the buttocks and hips region especially the quadriceps , glute and other lower body regions. I felt intense weight after completing four set of 12 repetitions and it was such that trigger my strength.
I achieve walking lunges by observing some crucial steps, first i step forward with my right leg and uphold the dumbbells in my two hands, i stabilize my right foot as i move forward then i bend my right knee in a side-by-side lung position, while maintaining the position i move my left leg forward and repeat the same process.
| Jump squat. |
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I progressed to jump squat after taking a one minute rest to restore energy, this is actually my toughest program of all kind because ity difficulty. It was actually such that tackle the knee and all over the lower body region because when i jump and land my foot in the floor, my knee bent and it overstrain my muscles. I managed to accomplish the required sets and repetitions of 4/12.
The crucial steps I took to accomplished this programs include, standing straight with my hands wide apart, i then engage my core strength by kneeling close to the floor surface and jumping up my toe above the floor and landing back in a squat position. Repeatedly I conquer my weirdest program.
| Single deadlift with dumbbells. |
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Finally i protrude to the final programs of my choice, single deadlift with dumbbells is another programs that build and strengthen the muscles at the buttocks and hips region. It's all about stabilizing my foot in the floor to be able to maintain a stable standing posture if not i would've stumbled and fallen. This program helps to build muscle mass in the muscle around the lower body region and i felt it intensively.
The steps involved in achieving this program includes, standing up straight with dumbbells at hand and stabilizing my left foot in the floor, i set my shoulder in front of the bar as i slidely lift up or hinge backward my right leg, i repeated the same process with both legs to balance up the programs.
| Stretch. |
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 |  |
|---|---|
| Stretching. | Stretching. |
Stretch is the most crucial part of after exercise programs that must be considered not only once but everyday, stretching opens account for flexibility and mobility hence prevent us from getting unnecessary injuries. I stretched out different parts of my body as well as inhaling and exhaling out air.
Staying hydrated.
Staying hydrated is essential as it helps to prevent elevation in heart rate, body temperature and others benefits. I prioritize water at the moment of my exercise and even after exercise.
Pepper soup rice..
Eating nutritional meal is a key factor of building our body massively and appreciating exercise so i considered cooking pepper soup rice, every individual delicacy for myself. After successfully feeding myself I took a deep rest by sleeping.
Tell us your overall feelings and ask your questions concerning the programs. |
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Well exercise involves stressing out overall body so I was a bit tired, sweaty and physically intense after completing the programs, the tiredness cannot be compared to the previous weeks because it is lesser than before so i can say that's a result of regular exercise. I actually do not have any questions to ask, maybe next time.
Here i come to the conclusion of my programs, this week is a mixed of tough and fun programs so I can only attest that these programs are for the betterment of our overalls health. Exercise is now a biggest part of my lifestyle and it is becoming interesting day after days.
| I'm inviting @wilmer1988 @patjewell and @goodybest to participate in this fitness training. |
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Videos and pictures are mine. |
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Best regards KIDI40 |
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Incredible workout session bro, I really commend your efforts. The single deadlift isn't an easy one at all, alot of people hardly do it and I think this contest is the second time am seeing something like it.
Staying hydrated is very important as water plays a very vital role in the human body but calm down na, see the way you dey drink the water 😂.
I wish you good luck in this engagement challenge, keep it up.
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Hahahahha, don't lemme laugh abeg ohhh, there's how water will hungry you after workout ehhh, like I was really tasty at that moment and the water came at the right time, so I had to embrace it.
Thanks for stepping by bro, you actually add extra value to my post, much appreciated..👍
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Normally we rush water during and after workouts. Happy Sunday.
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Thank you sir.
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Upvoted. Thank You for sending some of your rewards to @null. It will make Steem stronger.
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¡Holaaa amigo!🤗
Tienes un nivel de entrenamiento admirable amigo y te felicito porque puedo ver que estás súper comprometido con tu bienestar. Continúa así porque lo estás haciendo muy bien.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
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Good morning @paholags, I believe you're doing good. I'm super excited to have your comment in my post and trust me, I'm encouraged because of your words.
Thanks for stepping by.💙
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Wow! Compliments to your trainers as you know exactly what to do and how to do it.
As they say, training is not for babies. (•ิ‿•ิ)
I wish you all the best for the contest!
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